Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > General > General Board
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

General Board You can talk about anything here. Life, sports, rants, whatever.

Reply
 
Thread Tools Search this Thread Display Modes
Old 02-27-2010, 08:39 AM   #21
bwys61
Austin Simply Fit #1
Max Brawn
Points: 9,189, Level: 64 Points: 9,189, Level: 64 Points: 9,189, Level: 64
Activity: 8% Activity: 8% Activity: 8%
 
bwys61's Avatar
 

Join Date: Jul 2009
Location: Austin, TX
Posts: 2,113
Training Exp: 15+
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Caffeine
Reputation: 26929
bwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machine
Default

Quote:
Originally Posted by ehubbard View Post
I am not sure that doing BB Rows before deadlifts is optimal for the long term health of your bicep tendon. During the rows you are shortening your bicep muscles and you follow that up with lengthening the bicep with typically much heavier weights when you deadlift. I would do the dl's first and then rows after. I also would try and avoid doing much for the bicep on any deadlift day.
agreed 100%
bwys61 is offline   Reply With Quote
Sponsored Links
Old 02-27-2010, 08:40 AM   #22
bwys61
Austin Simply Fit #1
Max Brawn
Points: 9,189, Level: 64 Points: 9,189, Level: 64 Points: 9,189, Level: 64
Activity: 8% Activity: 8% Activity: 8%
 
bwys61's Avatar
 

Join Date: Jul 2009
Location: Austin, TX
Posts: 2,113
Training Exp: 15+
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Caffeine
Reputation: 26929
bwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machine
Default

This split looks optimal. I would not do any back movements on bench day, so that its not compromised on squat day
Quote:
Originally Posted by kman025 View Post
i want to do something like


sun:
mon:Bench
tues: Squat
wed:
thurs:Press
fri:
sat:Deadlift


i want it to be kind of a FBW and kind of focusing on one thing.... it sounds dumb, but its basically what im doing now and i like it

EDITED
bwys61 is offline   Reply With Quote
Old 02-27-2010, 10:17 AM   #23
kman025
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,828
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default

Quote:
Originally Posted by nighttrain View Post
ok Kman, im just trying to get some background here.... do you have two rest days in a row? i looked real quick and now i don't wanna go back as i already started typing... lol, lazy ass, right?

the way i like to do things is i like to get my major lifts done on the first day after a two day rest.. or the start of the week for me.
thats why i do legs on mondays.
reason number 1- i can pound the hell outa them because they have had 3 days down and two of those days i do no work, they are total rest days....
reason number 2- leg are a huge muscle group, argueably the largest... so when you do legs you force your body to pump up the test, so to speak... subsequently raising test levels for the next couple of days...

ok so this is just my personal take on the topic..
i would suggest that Legs be day one of your routine and you set up the rest of your program around that.... hey just my .02....

keep up the great work, you are doing awesome things!!!
well this is why i have one heavy day on saturday. its my best day to lift, usually after eating a whole pizza the night before.
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote
Old 02-27-2010, 10:23 AM   #24
kman025
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,828
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default

Quote:
Originally Posted by kman025 View Post
Bench dayMON
-Bench- 8,6,4,3,2,1, burnout---buckeye progression for now
-Incline Dumbell Bench- 3x6-8 or 4-6 ????
-tri pull downs- i have a way i like to do these

Squat DayTUES
-squat (not sure of progression, maybe 5/3/1)
-squat lock outs (not all the time)
-rdl 3x5
-BB rows-3x5
-bb shrugs (yes, nothing to do with squat)
-BB rows-3x5


Press DayThurs
-Military Press- however i want to do the reps
-CGBP- however i want to do it
-exercise where you pull the bb up toward your face while standing???
-rear delt flys (or bent flys) light weight- 2x8-10
-Hang or Power Cleans
-DB curls- 2x6*8


DealiftSAT
-Front squats- however i want to do them
-Deadlift- very random reps
-T bars- maybe go with these.... not sure.
-kroc row


this is just a basic idea to show what i mean by it not really being a split.... needs a ton of work! just wanted to get something basic laid out
UPDATED Are there any problems now??????
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats

Last edited by kman025; 02-27-2010 at 10:28 AM.
kman025 is offline   Reply With Quote
Old 02-27-2010, 10:27 AM   #25
kman025
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,828
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default

Quote:
Originally Posted by ehubbard View Post
I am not sure that doing BB Rows before deadlifts is optimal for the long term health of your bicep tendon. During the rows you are shortening your bicep muscles and you follow that up with lengthening the bicep with typically much heavier weights when you deadlift. I would do the dl's first and then rows after. I also would try and avoid doing much for the bicep on any deadlift day.

Also, what is the purpose of squat lockouts and how will these be performed?
i never thought that indepth, lol.... very good point about the bicep tendon... i have had problems in the past with it.

****, just realized i updated it to put curls in on deadlift day.... i'll change this now.

The reason for squat lockouts is to get used to more weight on my back. Also i've heard they strengthen your tendons. i will do them by doing a partial squat from the pins.... they wont be preformed every week, maybe once every month or so.... at most.

Quote:
Originally Posted by bwys61 View Post
This split looks optimal. I would not do any back movements on bench day, so that its not compromised on squat day
alright i took them out.
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote
Old 02-27-2010, 10:29 AM   #26
glwanabe
Senior Member
Max Brawn
Points: 15,106, Level: 79 Points: 15,106, Level: 79 Points: 15,106, Level: 79
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2009
Posts: 5,268
Reputation: 150539
glwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master member
Default

K,

This is a good thing to work on as it makes you think, about how things work together. Putting a solid program together is not just a collection of stuff, and I'm seeing you think about this aspect with what your doing here.

I enjoy the process of thinking, "what do I want to accomplish", and then planning for that goal. Follow this path to the end.



http://muscleandbrawn.com/forums/26492-post17.html

Look at what I've laid out, and see if you can use this template. This is working well for me. I think it is pretty close to what you're trying to do.
glwanabe is offline   Reply With Quote
Old 02-27-2010, 10:34 AM   #27
glwanabe
Senior Member
Max Brawn
Points: 15,106, Level: 79 Points: 15,106, Level: 79 Points: 15,106, Level: 79
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2009
Posts: 5,268
Reputation: 150539
glwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master member
Default

There are a couple of small changes to that original plan that I have used.

I'm doing regualr benches instead of CGBP for 3x10 on the bench med. day.
I have a curl bar, and I do French Curls. That movement works well for me.
I like CGBP, but feel that normal 3x10 benching is appropriate right now.

Calves are done on a seperate day. Tues, Thursday, and Saturday's.

I may also do a little abs, and some wrist work.
glwanabe is offline   Reply With Quote
Old 02-27-2010, 10:36 AM   #28
kman025
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,828
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default

Quote:
Originally Posted by glwanabe View Post
There are a couple of small changes to that original plan that I have used.

I'm doing regualr benches instead of CGBP for 3x10 on the bench med. day.
I have a curl bar, and I do French Curls. That movement works well for me.
I like CGBP, but feel that normal 3x10 benching is appropriate right now.

Calves are done on a seperate day. Tues, Thursday, and Saturday's.

I may also do a little abs, and some wrist work.
a note here..... on off days i will do abs, light random stuff such as complexes... calves may be hit if i get bored on random off days if i get bored.
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote
Old 02-27-2010, 10:46 AM   #29
glwanabe
Senior Member
Max Brawn
Points: 15,106, Level: 79 Points: 15,106, Level: 79 Points: 15,106, Level: 79
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2009
Posts: 5,268
Reputation: 150539
glwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master member
Default

I think light complexes on the off days is good. Just keep them light, and have them more as a cardio type of thing. Complexes with just an empty Oly bar, and worked for about 15-20 minutes on off days, will get the blood flowing.

Calves on those days is working well. Don't neglect calves, they need to be worked as well.
glwanabe is offline   Reply With Quote
Old 02-27-2010, 10:51 AM   #30
kman025
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,828
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default

Quote:
Originally Posted by glwanabe View Post
I think light complexes on the off days is good. Just keep them light, and have them more as a cardio type of thing. Complexes with just an empty Oly bar, and worked for about 15-20 minutes on off days, will get the blood flowing.

Calves on those days is working well. Don't neglect calves, they need to be worked as well.
and i nead to remember to keep these light.... i have too many times where i go to heavy on these and im sore for my heavy lifting.

why work calves, just out of curiosity.... do the help with anything (i mean they seem to get worked just with everything else)????
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote
Reply

Bookmarks

Tags
program


Similar Threads
Thread Thread Starter Forum Replies Last Post
Steve's No Program Workout Program BendtheBar Muscle Building and Bodybuilding 13 06-30-2012 02:56 AM
Looking for a new program RobMoriRB Powerlifting & Strength Training 19 05-03-2012 02:35 PM
My Program Options jwood Powerlifting & Strength Training 11 11-13-2011 06:26 PM
what do you think of this program styrkecoach Muscle Building and Bodybuilding 7 06-11-2010 11:04 AM
Master This Bodybuilding Program: Peary Raderís One-Day Program Of Specialization Rev Iron Gladiator General Board 0 11-17-2009 07:19 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:20 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.